There is not a better way to motivate the comic nerds to get fit than what Chris Evans has accomplished with his Captain America workout. The first Avenger has been a role model to kids since the 40’s. Now, if you are a comic book junkie like myself you would now that, unlike heroes like Superman or Thor, Captain America has no superhuman powers, although as a result of the Super-Soldier Serum and “Vita-Ray” treatment, he is transformed from a frail young man into a “perfect” specimen of human development and conditioning. Captain America’s strength, endurance, agility, speed, reflexes, durability, and healing are at the peak of natural human potential. The question is, now did Chris Evans get in super hero shape without the use of a top-secret serum?

The Secret Weapon: Former Royal Marine turned personal trainer Simon Waterson, the man responsible for Daniel Craig’s famous Bond physique. Waterson pushed Evans for three months, training for two hours a day.

“I’m a pretty athletic guy, but this was different. I’d walk out of the gym and I’d be like, ‘I need to vomit. I hate this trainer. I hate this movie. I want to go to sleep for a week.’ It was just relentless. I’ve got a fast metabolism and I lose weight very quickly, so for me to get big, it was just eat a lot.

The key is dedication. As much as you would like to believe, there is no hyperbolic chamber needed. This workout focuses on packing on the muscle and leaning out, to get you ripped like never before!  You can get in  superhero shape by following the training below.

Captain America Workout: Golden Rules

  • Do 4 sets of 8 reps for all workouts.

  • Rest for up to 90 seconds between each set.

  • Stop at failure. 

The Captain America Workout

Day 1 – Back

  • Pull ups
  • Deadlifts
  • Seated row
  • Straight leg deadlift
  • Pulldown
  • Bent over row
  • Lateral Flys

Day 2 – Shoulders

  • Military Press
  • Dumbbell Press
  • Lateral raises
  • Shrugs
  • Seated Lateral Raise
  • Seated Barbel Press

Day 3 – Chest

  • Flat Bench Barbell Press
  • Incline Bench Berbell Press
  • Flat bench Dumbbell Press
  • Decline Dumbbell Press
  • Incline Dumbell Flys
  • Peck Deck
  • Pullovers

Day 4 – Arms

  • Dumbbell Curls
  • Tricep Pushdowns
  • Barbell Curls
  • Preacher Curls
  • Skull Crushers
  • Hammer Curls

Day 5 – Legs

  • Leg Press
  • Leg Extension
  • Leg Curl
  • Squats
  • Lunges
  • Calf Raises